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you ever feel like you just can't stop
eating well we all do it's because our
brains are wired to crave sugar and
refined carbs which makes you even
hungrier so let me help you with nine
tips to keep you from overeating and
none of them involve counting calories
you ready
number one cut out the process stuff and
eat real Whole Foods the single most
important thing to lose weight and avoid
overeating is to include as many real
whole unprocessed foods and your diet as
possible things like vegetables fruits
nuts whole grains beans seeds olive oil
organic free-range or grass fed animal
products like poultry lamb beef pork and
eggs wild smaller fish like salmon and
sardines they help you reset your brain
and your appetite number two eat
breakfast you need to eat breakfast a
recent study found that almost 3,000
people who lost an average of 70 pounds
and kept it off for six years ate
breakfast every day in fact only 4% of
people who never ate breakfast kept the
weight off so eat breakfast every day
and do not eat food at least two hours
before going to bed eating food earlier
in the day prevents you from overeating
at night number three eat mindfully our
stomach takes 20 minutes to tell the
brain that we're full so we tend to
overeat when we eat too fast eating
while we're stressed out also makes us
fat both because we don't digest our
food properly and because stress
hormones slow your metabolism and
promote fat storage especially that
dreaded belly fat so when it's time to
eat slow down and enjoy every part of
your meal or snack tip number four
Madre or eliminate alcohol I know it
doesn't sound so fun but it works
cutting out alcohol will get rid of
additional sugar calories and prevent
you from overeating
alcohol releases your inhibitions which
is why restaurants offer you a drink at
the beginning of a meal you still with
me okay good
now here's number five become aware of
trigger foods one little soda can begin
that downward spiral to overeating so
stay away from your trigger foods that
make you eat more things like sugar
sweetened drinks sweets bread baked
goods refined carbs of any kind even
artificial sweeteners make you crave
more and eat more so stay away from them
tip number six keep a journal we use
food to block our feelings but you can
use words to block food in fact research
shows that journaling is an excellent
way to lose weight and it's a great way
to be honest with yourself and be
accountable see we often overeat and
stuff ourselves with food in order to
stuff away our feelings so write your
feelings down instead of eating them tip
number seven get sufficient sleep in
fact one study found that even if you
lost a little bit of sleep it
contributes to insulin resistance which
is like pre-diabetes or diabetes it
makes you hungry it makes you crave
sugar and carbs paving the way for more
obesity and type 2 diabetes
so get eight hours of sleep every night
or at least seven you'll have less
cravings and you'll normalize those fat
regulating hormones number eight control
your stress levels demanding jobs
marital tension lack of sleep too much
to do in too little time to do it
creates stress for most of us you see
stress makes us overeat and it makes us
overeat the wrong kinds of food which
leads to weight gain so learn to
actively relax I'm not talking about
sitting on the couch watching TV I'm
talking about things like meditation
yoga deep breathing or any other
techniques that help you reduce stress
and the last tip tip number nine is
exercise the right way see the right
kind of exercise can help you lose
weight help you maintain your weight
loss and it even controls your appetite
so you don't overeat so first walk a
minimum of thirty minutes every day
that's bare minimum wear a pedometer and
set a goal of 10,000 steps a day but I
like to do other stuff where you can run
you can bike you can dance just turn on
the music and have a party in your house
with closing the shades so no one sees
you and play games jump on the
trampoline do whatever is fun for you so
I want you to stick to these nine
tips and you will lose weight every
single time
